What Is a Stitch When Running?

It’s one of those things that catches you out just when you’re getting into your stride. You’re running well, breathing smoothly, legs feel strong, and then a sharp pain digs into your side and you have to slow down or stop. That’s the fairly common running annoyance known as a ‘stitch’.

Most runners have experienced it at some point, no matter how fit or fast they are. But what actually causes it? And can you do anything to stop it from happening?

Let’s take a look:

Why Do We Get Stitches?

Ask runners what a stitch feels like and you’ll get the same answer: a stabbing or cramping pain, usually under the ribs or just below them. It tends to hit on one side, often the right, and it can make breathing properly while running feel difficult or almost impossible.

The frustrating part is that science doesn’t give one simple answer. There isn’t one clear cause of stitches, but several possible explanations that often overlap.

Here are the main ones:

1. Diaphragm irritation

The diaphragm is the sheet of muscle that helps you breathe. It moves up and down constantly as you run. When you eat or drink too close to exercise, blood flow to your stomach and intestines increases to help with digestion. At the same time, your working muscles also need more blood. This competition can reduce the oxygen supply to the diaphragm, causing the cramping sensation we know as a stitch.

2. Ligament tugging

Another theory is that the bouncing movement of running pulls slightly on the ligaments that connect the diaphragm to your organs. That small tug, repeated again and again, might irritate the area, especially if you have eaten recently or your breathing pattern is uneven.

3. Gut irritation

Some runners find stitches are worse after eating rich or fatty foods or drinking sugary drinks before a run. These can cause bloating or delayed digestion, which increases pressure inside the abdomen.

4. Shallow breathing

If you breathe quickly but not deeply, your diaphragm does not move through its full range. That can make it tighten up, which increases the risk of discomfort.

Whatever the cause, most evidence points to a mix of breathing patterns, posture, and what is happening in your stomach as the main triggers.

Why Do I Keep Getting Stitches?

If you seem to get stitches more often than other runners, you are not alone. Some people simply seem to be more prone to them. Research suggests that younger runners and those newer to running experience them more often because the diaphragm and core muscles are still adapting to the repetitive movement.

You might notice patterns in when your stitches appear. Common triggers include:

• Eating or drinking too close to a run

• Running hard without a proper warm-up
  

• Using sugary sports drinks before or during a session
  

• Shallow or uneven breathing
  

• Poor posture, such as running with rounded shoulders
  
  

Keeping track of when and how often stitches happen can help you find your own triggers. It is not always about fitness. Even experienced marathon runners can get caught out on race day if they fuel too late or start too fast.

So, what do you do when a stitch strikes you during a run?

How to Get Rid of a Stitch

When a stitch hits mid-run, it can feel impossible to shift, but there are a few tricks that genuinely help.

1. Slow down and breathe deeply

Slowing your pace allows your breathing to settle. Try inhaling deeply through your nose and exhaling through your mouth. Focus on expanding your belly rather than lifting your chest. This helps the diaphragm relax and restore a steady rhythm.

2. Change your breathing pattern

If the pain is on one side, try exhaling as the opposite foot hits the ground. For example, if the stitch is on your right side, breathe out when your left foot lands. This can reduce the downward pull on the area that hurts.

3. Apply pressure

Press your hand or fingers gently but firmly into the spot where it hurts. Keep breathing slowly while doing this. The pressure can ease tension in the diaphragm and help the pain fade.

4. Stretch your torso

If you can, lift both arms above your head and lean slightly to the opposite side of the stitch. This stretches the abdominal muscles and can relieve the cramp.

5. Walk it off

If it is really stubborn, there is no shame in slowing to a walk for a minute or two. The pain almost always eases once you stop running, and it is better to recover properly than push through and make it worse.

How to Prevent Stitches Before They Start

There is no guaranteed way to prevent a stitch, but a few habits make them far less likely.

1. Time your meals

Try to avoid eating large meals within two to three hours of a run. Everyone’s tolerance is different, but heavy or high-fat foods are more likely to cause problems. If you need something closer to your session, consume some simple rather than complex carbs such as our natural maple-based energy gels, Maple Ignite and Maple Coffee. These are also great for during runs as they’re gentle on the stomach and very unlikely to cause a stitch. They are made with natural maple syrup rather than synthetic sugars, so they are easier to digest and less likely to cause gut discomfort mid-run.

2. Drink smart

Gulping down large amounts of water or sugary drinks just before heading out is a common cause of stitches. Sip steadily throughout the day instead, and if you use an energy gel or drink during a run, test it in training so your body gets used to it.

3. Strengthen your core

A stronger core supports your posture and reduces strain on the diaphragm. Simple exercises like planks, side planks, and controlled breathing drills can make a big difference.

4. Focus on posture

Running tall, with relaxed shoulders and an upright chest, helps your lungs expand fully. When you hunch forward, your breathing becomes shallow, which can make stitches more likely.

5. Warm up properly

Starting too fast increases your risk of a stitch. A gentle warm-up jog followed by a few strides helps your breathing and muscles settle into rhythm before you pick up speed.

When to Worry

A typical stitch is harmless, even though it feels quite uncomfortable at the time and is potentially even painful. It should disappear quickly once you slow down or stop.

If you notice persistent pain that does not fade or moves to another area, such as your chest or back, it is important to stop running immediately and get checked out by a medical professional. Very occasionally, similar pain to a stitch can have other, more serious causes, so it is better to be sure.

Every runner gets stitches at some point. They are annoying, unpredictable, and always seem to appear when things are going well. The good news is that they are temporary and manageable.

With a bit of awareness around timing your meals, breathing properly, and building a strong core, you can reduce how often they strike. And when they do, you will know exactly how to deal with them and keep your run on track.